The other day I had a meeting with my doctor so I could get the results of my yearly check-up. I was happy to hear that all thing looked good, minus a few issues with my hemoglobin levels due to iron deficiency. My iron levels have always been an issue for me, especially now that I am a vegetarian (I was actually a vegan for about a year, but it became such a challenge to find recipes that I liked so I gave it up). As a result, I have encountered a lot of challenges with my hair, which sadly, comes with the territory of a vegetarian diet--but this doesn't have to be the case (which I will get to later).
In an effort to improve my overall health (and of course my hair, I hit the computer to research the different types of plant-based foods I should be including in my diet to ensure I am getting the required vitamins, minerals and protein/amino acids for optimal hair health. This is something I probably should have done before I changed my diet, but that's okay; you live and learn.
If you are thinking about changing to a plant-based diet there are some things you will need to be aware of as the change this type of diet may bring about several changes for your hair*:
1) Dryness. This can occur for several reasons in a typical diet, but is mainly due to poor water consumption. In a vegetarian diet however, this may indicate that you are not be getting enough essential fatty acids. Essential fatty acids have been attributed to improving the texture of hair.The best whole food sources of healthy fats in a vegetarian diet are nuts, seeds, avocados and, soybeans, soy products, olives and flaxseed oil. Flaxseed oil is a pure vegetable fat and, like all fats, should be used in moderation (about 1 tablespoon per day). Flaxseed oil should never be heated or used to cook with. It is best drizzled over foods (such as salads, vegetables, or baked potatoes) or used in salad dressing or smoothies. Flax oil must be stored in the refrigerator (or freezer, to extend its life) and should be used up by the expiration date on the bottle. You should aim for a healthy balance of omega 3 and omega 6.
2) Shedding and Thinning Hair. When changing to a plant-based diet there will be a drop in your calorie intake. This is expected as the increase in fiber through fruits and vegetables is so filling that you may not be eating enough calories. Unfortunately, this sudden drop in weight loss can lead to thin, brittle hair and temporary hair loss (shedding). As your body adjust to this change the shedding will subside. To minimize this condition, be sure to get plenty of all four food groups: whole grains, legumes (beans, nuts, seeds), fruits, and vegetables in your diet. If your hair is thinning, assess your diet to be sure it's well balanced, and make adjustments to ensure you're not malnourished.
3) Slow Hair Growth. By restricting all animal products, you limit your access to protein, iron, amino acids and certain vitamins that are typically obtained from meat, poultry, fish, eggs and dairy. A well planned vegetarian or vegan diet should provide you with all the nourishment your body needs. However, sometimes vegetarian and vegan diets are not as varied or nutrient rich as we think they are, which can lead to poor body (and hair development:
Protein is important for the growth of strong hair among many other things. When people consume enough calories in their diet, protein deficiency is essential nonexistent. Nearly all foods contain protein including grains, beans, legumes (pea and lentils), nuts, seeds and vegetables. Therefore, if you are eating sufficient qualities of these foods, protein should not be a concern. The challenge however is eating a variety of these foods in order to get all of the essential amino acids required for proper body development. I recently incorporated quinoa into my diet as it is one of the best plant based sources of protein because it contains all the essential amino acids required for healthy growth and development. Quinoa is also a great source of B vitamins, potassium, riboflavin, zinc, copper, and manganese, magnesium, iron and vitamin E.
Protein is important for the growth of strong hair among many other things. When people consume enough calories in their diet, protein deficiency is essential nonexistent. Nearly all foods contain protein including grains, beans, legumes (pea and lentils), nuts, seeds and vegetables. Therefore, if you are eating sufficient qualities of these foods, protein should not be a concern. The challenge however is eating a variety of these foods in order to get all of the essential amino acids required for proper body development. I recently incorporated quinoa into my diet as it is one of the best plant based sources of protein because it contains all the essential amino acids required for healthy growth and development. Quinoa is also a great source of B vitamins, potassium, riboflavin, zinc, copper, and manganese, magnesium, iron and vitamin E.
Iron Plant-based iron has always been considered to be an inferior source of iron, which means vegetarians and vegans must pay a bit more attention to their diets to ensure proper intake. While heme iron (iron from animal sources) gets absorbed into the body at the rate of 25%-35% of the intake, non-heme is absorbed only at the rate of 2%-10%. The main reason for the low absorption rate is the presence of substances that bind with it and carry it outside the body. Therefore, iron from plant sources is best absorbed by the body when it is taken with vitamin C rich foods or drinks. Vegetables and fruits high in vitamin C include red and green bell peppers, broccoli, tomatoes, potatoes, spinach, mustard greens and kale, citrus fruitsberries, papaya, cantaloupe and grapefruit. It is important for vegetarian and vegans to include a source of vitamin C with every meal. Nutrition specialist also recommend soaking and sprouting of beans, grains and seeds to enhance absorption of iron from these sources.
Foods high in iron include: dried apricots, avocados, currants, raisins, dates, figs and prunes, potatoes with their skin, bok choy, spinach, kale, watercress, broccoli, savoy cabbage, peas, turnip greens, mung bean sprouts, tomato juice, aked beans, adzuki beans, black beans, chick peas (garbanzo beans), kidney beans, lima beans, navy beans, pinto beans, whole grain bread or brown rice, black treacle, fortified breads, cereals and grains. Even though whole grains and legumes are poor sources of iron, taking them with vitamin C rich foods will help in increased assimilation of iron from these sources.
Foods high in iron include: dried apricots, avocados, currants, raisins, dates, figs and prunes, potatoes with their skin, bok choy, spinach, kale, watercress, broccoli, savoy cabbage, peas, turnip greens, mung bean sprouts, tomato juice, aked beans, adzuki beans, black beans, chick peas (garbanzo beans), kidney beans, lima beans, navy beans, pinto beans, whole grain bread or brown rice, black treacle, fortified breads, cereals and grains. Even though whole grains and legumes are poor sources of iron, taking them with vitamin C rich foods will help in increased assimilation of iron from these sources.
Healthy hair need optimal amounts of all nutrients. Be sure you're getting plenty of whole foods; they're the best source of vitamins, minerals and amino acids. If you're having trouble eating enough food, take a multi vitamin-mineral supplement. Vegan in particular should include vitamin B12 and vitamin D and omega-3 supplements as these are harder to get through their diet.
Thanks for the information :-)
ReplyDeleteI've been a vegan for 7 months now (after consuming a vegetarian diet for 10 years) and my hair has recently become extremely dry and brittle.
My hair was really healthy and soft when I was consuming dairy products (as a vegetarian), so I've really noticed the difference in my hair quality.
I just started taking a multi-vitamin (with B-12, iron, folic acid, zinc and copper) and also Biotin (5000 mcg)) and I hope that my hair quality will improve.
I will need to add the Omega-3 supplements also.
@Anonymous Thanks for stopping by! I have similar issues with my hair. It is extremely dry. I have found simply increasing my water intake and juicing fruits and vegetables everyday has worked for me. This has done wonders for my skins as well. I am glad things are improving for your hair.
ReplyDeleteHHG